lunch, protein, recipe

Curried Turmeric Tuna Salad

 

A few weeks ago, I went to a corner cafe in Hermosa Beach to get some lunch. I looked at the menu and there was a wrap called “KARI.” I instantly ordered it and didn’t read the ingredients because if there is a menu item bearing your namesake with correct spelling, you order it! What arrived to me wrapped neatly in parchment paper was a whole wheat wrap with avocado, greens, sprouts, and an amazing curried tuna salad. I gobbled it down as I marveled over the fact that there was a wrap called the Kari served a few blocks from my house…day made! (Disappointingly, there was not a story behind why it was called the Kari…)

Tuna salad is an easy way to have lunch made for the week. It can be served with crackers and cut veggies or topped on a salad. I like to make a batch to have on hand for lunches/snack for the boy and I to eat during the week (just be sure to limit to 1 can per week due to the mercury content.) Canned tuna provides a good dose of omega 3’s (EPA/DHA) and I am always looking for food based ways to increase my consumption of omega 3’s. The curry and turmeric add antioxidants (the curcurmin found in turmeric is a powerful antioxidant that has been linked to reductions in pre-diabetes, cancer protection, and improvements in circulation)

This salad is crisp and crunchy, with warmth from the turmeric and curry powder. I am leaving for Europe TOMORROW and can’t wait to enjoy my curried tuna sandwich on the 13 hour journey (mints included!).

Curried Turmeric Tuna Salad

Ingredients

  • 1 can solid white albacore tuna
  • 1/4 c organic/paleo mayo
  • 1/2 c nonfat Greek yogurt
  • 1 heaping teaspoon curry
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon dried dill
  • 1/4 c minced onion
  • 1/4 c chopped fennel fronds
  • 1/4 dried cranberries
  • fresh ground black pepper

Directions

  1. Combine all ingredients in a bowl.
  2. EAT! Goes great with whole grain crackers, wrapped in lettuce, topped on a salad, or classically as a tuna fish sandwich.
blogging, dietitian, dinner, gluten free, running, training

Superfood Wild Rice

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Happy New Year and happy new domain! I took the plunge and went all in! I have made it my goal for 2015 to blog more and dedicate some time to learning about WordPress, developing my blog, and web design! I want to develop Kari On Nutrition into a forum for all things nutrition, dietetics, cooking, working out, with some of my life sprinkled in between. So, with that being said, let me know what you are looking to see!

Another goal for 2015…..drumroll…..

About to cross the finish line at the 2013 LA Marathon!
About to cross the finish line at the 2013 LA Marathon!

I want to run another marathon! If I keep it to myself, there is no one holding me accountable. However, if I share it on the internet there’s the world wide web holding me accountable, which if I do the math has the potential to be a lot of people! The last marathon I ran was the LA Marathon in 2013. I decided to run 26.2 miles for my 26th birthday and I had one of the best experiences! The course ran through my favorite city and the weather was the most perfect running day ever recorded. I also exceeded my expectations and kept on pace, running it in ~4:24 (chip time). After my lackluster Nike Women’s Half performance in October, I knew I wanted to run another race. What better way to ring in 2015 than with a marathon. I’m still deciding what race to run but am leaning towards staying in California. However, I can always be convinced to travel somewhere fun! 🙂 Any recommendations?

The second part of this goal is that I want to PR! More on that to come in another post though…

My very first marathon! Buzz Johnson Trail Run!
My very first marathon! Bizz Johnson Trail Run!

In thinking about marathons and blogging and New Years resolutions and goals comes a pretty amazing and versatile recipe that’s can make any goal seem just a little be easier to accomplish! I was inspired by a recipe I found on Chow and modified to include some superfoods for extra nutrition power! Full of Vitamin E rich pumpkin seeds, cruciferous power house brussels sprouts, and dried tart cherries rich in anthocyanins (anti-inflammatory properties that can help with muscle recovery and improved sleep, among others) this versatile whole grain/fiber friendly dish goes great stuffed in acorn squash, topped on a salad, or eaten as a post workout recovery snack! Plus, you can custimize it with whatever tickles your fancy!

Superfood Wild Rice

Ingredients

  • 8 oz wild rice, cooked
  • 1 1/2 cup roasted cherry tomatoes, mushrooms, and brussels sprouts (Toss in olive oil and roast at 400 degrees for 20-30 minutes-great second meal use for leftover roasted veggies!)
  • 1/4 cup dried tart cherries
  • 2 TBS roasted (unsalted) pumpkin seeds
  • 2 medium zuchinni, diced
  • 1/2 onion, chopped
  • 2 garlic cloves minced
  • 1 TBS coconut oil
  • 1 TBS Herbs de provence (I’m obsessed)
  • Salt and pepper to taste

Directions

  1. Cook wild rice according to directions on the package. Meanwhile, heat coconut oil in saucepan over medium heat.
  2. Add onions and cook until golden brown and translucent. Add garlic and cook until fragrant.
  3. Throw in zuchinni and herbs de provence and cook until softened, about 5 minutes. Remove from heat.
  4. Add cooked wild rice, roasted vegetables, pumpkin seeds, and dried cherries. Stir to combine, season with salt and pepper to taste.
  5. Eat and enjoy!
Acorn squash roasted and stuffed with superfood wild rice! Topped with goat cheese of course!
Acorn squash roasted and stuffed with superfood wild rice! Topped with goat cheese of course!

#karionnutrition